Free fitness tips: Pilates exercises for beginners - Toronto NewsFIX

1Dec

A free guide to Pilates. Includes exercises you can do at home as well as tips and techniques to get the most from your routine.

Please consult your doctor before starting an exercise program.

For the last 70 years, Pilates has shaped some of the most beautiful bodies in our society. Athletes, dancers and celebrities have all touted the benefits of the exercises, for both the long, lean look it gives your muscles, as well the balance and grace it gives to your posture and movements.

Free fitness tips: Pilates exercises for beginners

Before performing any Pilates movements, and in order to gain the full benefits of the exercises, there are some key points for the beginner to remember:

1. Breathing. The full effectiveness of Pilates hinges on proper breathing. Breathe in and out slowly and deliberately. Contract your abdominal muscles and pull them in, continue to breathe in and out without letting your stomach move. You should feel your breathing in your rib cage and chest now rather than your stomach. This is the correct way to breathe.

2. Contracting the abdominal muscles. Just as you contracted your abdominals in order to breathe properly, contract your abdominals in order to exercise properly. You should feel as though you are pulling your stomach muscles in towards your spine. Keep this contraction during all exercises.

3. Movement. Your movement during the exercises should be slow and continuous. Every repetition should be performed as though you are a dancer in a ballet and flow seamlessly into the next repetition. Try to feel your legs and arms stretching and elongating as you perform each exercise. Focus on the quality of each movement.

Move slowly, breathe deliberately, keep your abdominals active, and you’re ready to exercise!

The Hundred

Lie on your back. Keep your shoulders and arms relaxed. Keep your abdominals contracted. Keep your spine neutral. You can check that your spine is neutral because there will be a small space between the small of your back and the floor. Raise your legs up into the air as high as you can while still maintaining the position of your spine. Point your feet and feel as though your legs are stretching into the sky. Raise your head using the muscles in your stomach and back. Do not strain your neck. Try to imagine that you are holding a baseball between your chin and your chest. Raise your arms a couple inches off the floor and as you beat them in small movements up and down, breathe in for 5 beats and then out for 5 beats. Breathe smoothly and continuously. Don’t let your breath come in and out as huffs. Check your stomach and make sure that you keep it pulled in. Continue breathing in for 5 beats and out for 5 beats until you reach 100.

The Roll-Up

Lie on your back with your legs straight, toes pointed and your arms stretched back above your head. Contract your abs; let them initiate the movements. Breathe in as you bring your arms up towards the ceiling. Breathe out as you roll-up to a sitting position. Imagine that each vertebra is lifting off the mat individually as you roll-up. Reach out towards your toes as far as you can go and then roll back down to the starting position. Repeat 10 times, each time reaching a little bit further.

Rolling Back

Sit up tall with your abdominals contracted. Imagine a piece of string tied to the top of your head pulling you upwards. Bend your legs and bring your knees up keeping your feet flat on the floor. Breathe in and roll back, letting your abdominals initiate the movement. Only roll back as far as your shoulders and then breathe out as you roll back up to the sitting position. Aim for control and smoothness of movement. Repeat 10 times.

Spine Stretch

Sit on the floor with your legs stretched in front of you. Contract your abdominals and sit up tall. Flex your feet towards the ceiling. Raise your arms straight out in front of you. Imagine you are rolling over a large ball as you breathe out and lean forward to make a C curve in your spine. Breathe in as you roll your spine back up to a straight position. Repeat 10 times.

Leg Circle

Lie flat on your back. Keep your arms relaxed and your palms down. Keep your abdominals contracted and your spine neutral as you lift one leg up towards the ceiling as far you can go without straining. Keep your toes pointed and your abs pulled in as you rotate your leg, loosening up your hip joint. Imagine you are drawing a circle in the air with your toes. Make 10 circles and then repeat in the opposite direction. Repeat with the other leg.

These 5 exercises form the basis for a solid Pilates routine. After you master them you can go on to more advanced movements. Don’t push yourself too hard too soon. While some discomfort is normal, you should not feel any excessive strain or pain. If you start shaking or sweating while performing your movements, then you are working too hard and need to ease up. If you have not exercised for a while, or have any medical condition, contact a medical doctor for advice before trying these or any exercises.

Pilates is a long term commitment, but if you perform the movements as part of your regular exercise routine, you will be delighted with the way your body takes shape.